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This puts a chemical called Brain-Derived Neurotrophic Factor or BDNF into your system. This is to protect
the brain from stress, but also has the added benefit of repairing memory and even resetting things within
your brain.

Couple this with a healthy dose of endorphins, which also fight stress, and you’re feeling pretty good. With

all this chemistry going on, you can’t help but feel happy.

How to put this into practice?

• Commit to 20 minutes. Studies have shown that the aforementioned shift in brain chemistry
happens about 20 minutes into the workout.

So rather than killing yourself by trying for that marathon workout session once a week, plan to

exercise for 20 minutes several times a week.

Pro-tip? Set a specific day of week and time of day to exercise for optimal benefit.

• Plan for exercise the night before. By packing your gym bag or having your workout clothes where
you can find them the next day, you won’t have any excuse not to exercise.

Also, put your workout time into your phone and set the alarm to remind yourself of it. By
scheduling your exercise you’re telling yourself that it’s important, and you’ll keep from
accidentally scheduling something else that conflicts with it.

• Use a fitness app. There’s a lot of fun apps to keep things interesting. A quick search through the
app store will find something that not only tracks your goals but gives fun suggestions to spice up
your workout. For example, many treat the course you run as a game you play by moving your body
to attain goals. Keeping things fun is a great way to keep consistent in your workouts and to help
build the exercise habit.

• Set micro-goals. Pressed for time, or simply feeling a little too out of shape to accomplish much?
Then make a smaller goal. If committing to 20 minutes every other day is too daunting, then start
where you need to so that you’re motivated to achieve that goal and even increase it down the
road.

There’s no shame in starting with a five-minute workout to start, and then building from there.
Also, doing several mini-workouts throughout the day might work better with your schedule than
one long workout. This still gives you the health benefits that contribute to your happiness.

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